June 29, 2009

Up in Sylvan Lake this week. The gym facility here is pretty impressive for a little town and am going to be able to do my kettlebells and ring work tomorrow. The only major thing they are missing is a rowing machine!

3 min elliptical trainer

5 minute SMR/foam roller

10 min joint mobility

Warm-up:

Bench Press 5 reps @ 135#

10 each: Sumo Squats, Lunges, Feet together squats, Side Lunges, Hindu push-ups, Mountain Climbers

Deadlift 5 reps @ 225#

Alternating Set:

1A: Bench Press

5 sets * 5 @ 215 (restricted range of motion), 5/5/4/4 @ 185#

1B: Deadlifts

5 sets * 5 reps @ 295, 5/5/5/5 @ 275#

2: Turkish Get-ups

5 minutes alternating arm @ 35# KB

Rotator cuff rehab and SMR

10 min cool-down and stretch